FUNCTIONAL FITNESS
Part 1:
A1. BB strict press: 3×10 Increase weight from last week
A2.
Level 1: Strict weighted pull-ups: 3×10
Level 2: Get 1-20 strict pullups any way possible
Level 3: Pull-up program.
Level 4: Ring Rows: 3×10
Part 2:
Complete 3 rounds for time of:
Run 400 meters
12 Toes To Bar
9 Power Cleans
7 Push Jerks
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION: 105/85 lb